The fastest, most accurate way to count calories today?
👉 Download Right Intake App – Just click a photo of your meal and get an instant calorie and protein estimate with 90%+ accuracy.

No scales, no typing, no guesswork. It’s calorie counting made effortless.

1. Food Weighing + Apps (Old School)

• Weigh each ingredient.

• Manually enter food in apps like MyFitnessPal.

✅ Accurate
❌ Tedious, not practical for Indians who eat mixed meals (e.g., sabzi, dal-rice)

2. Plate Method (Eyeballing Portions)

• Half plate veggies, quarter carbs, quarter protein.

✅ Good for beginners
❌ No numbers = no accuracy
❌ Fails for precise goals like fat loss or muscle gain

3. Meal Prepping with Known Calories

• Cook and portion your meals weekly with labeled calorie info.

✅ Works if you cook at home
❌ Not sustainable if you eat out, travel, or have a social life

4. Nutrition Labels & Google

• Read labels, search calories for each item.

✅ Flexible
❌ Time-consuming and unreliable for homemade meals

⭐️ 5. Click a Photo. Get Instant Calories.

Using Right Intake, just:

1. Take a picture of your meal.

2. Get a calorie + macro breakdown instantly.

✅ Works for Indian food
✅ Uses AI + depth sensor
✅ Tracks protein, carbs, fats
✅ Super fast

Available on Play Store and App Store

How Many Calories Do You Need Daily?

Use this formula to get your Total Daily Energy Expenditure (TDEE):

🧠 Step 1: BMR Calculation (Basal Metabolic Rate)

Use the Mifflin-St Jeor formula:

Men: 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161

🔥 Step 2: Add Activity Factor

• Sedentary (no exercise): × 1.2

• Light (2-3 workouts/week): × 1.375

• Moderate (3-5 days): × 1.55

• Active (6-7 days): × 1.725

📌 TDEE = BMR × Activity Factor

Goal Example:

• You want to lose weight? Eat ~20% fewer calories than your TDEE.

• You want to gain muscle? Eat ~15% more.

How Much Protein Do You Need?

🎯 General Rule:

• Fat loss: 1.6–2.2g per kg of body weight

• Muscle gain: 1.8–2.5g per kg

• Maintenance: ~1.6g/kg is enough

Example:
If you weigh 70kg, aim for:

• Fat loss = ~140g protein/day

• Muscle gain = ~160g+

Calories vs Macros: Why It’s Not Just About Calories

Calories = total energy

Macros = nutrients that make up calories:

• Protein: 4 cal/g

• Carbs: 4 cal/g

• Fats: 9 cal/g

Why track macros?
Because eating 2000 calories from sugar is not the same as 2000 calories with balanced protein and fiber.

🎯 Golden Macro Split (For Beginners):

• 40% Carbs

• 30% Protein

• 30% Fats

You can adjust this based on your goals.

Indian Foods: What Makes Tracking So Hard

Mixed dishes like:

• Chole Bhature

• Pav Bhaji

• Rajma Chawal

• Biryani
  …are hard to estimate because ingredients are blended.

Right Intake’s AI is trained on Indian meals — it breaks down your photo into estimated components and calculates total macros.

Common Calorie Counting Mistakes

❌ Eyeballing portions incorrectly
❌ Forgetting hidden calories (oil, sugar, ghee)
❌ Not tracking snacks or drinks
❌ Relying on western food databases
❌ Losing motivation due to time-consuming tracking

✅ Instead, automate the process.

Bonus: Sample Meal Plan (1500–1800 Calories)

Breakfast:

• 3 egg whites + 1 whole egg

• 2 rotis

• Curd with chia seeds

Lunch:

• 1 cup dal

• 1 bowl brown rice

• Mixed sabzi (1 cup)

• Salad

Snack:

• 1 banana

• 10 almonds

Dinner:

• Grilled paneer or chicken

• Stir-fried vegetables

• 1 multigrain roti

📌 Track this full day with one photo per meal using Right Intake.